Stress is part of everyday life for many people: almost two-thirds of people in Germany feel stressed at least sometimes, and one in four often feel stressed, according to the TK Stress Study. Time pressure, being constantly reachable, and juggling work and family: many people's days are now so packed that there's hardly any room to catch their breath.
Growing up in our family business, I learned from my father Christian at an early age how closely the body and mind are connected. At the pharmacy, we saw every day how prolonged strain left people tired at first and then made them ill.
In this guide, you'll learn what stress is, how it develops in the body, the symptoms of chronic stress and how to reduce stress in everyday life, at work and in the evening. I'll also show you which nutrients play a role during demanding periods.
Das Wichtigste in Kürze
- Stress is a natural response of the body. Adrenaline, noradrenaline and cortisol prepare you to perform in the short term.
- Stress becomes a burden when it persists and there is no time to recover. Cortisol levels then remain elevated.
- Early warning signs include tiredness despite sleep, muscle tension, digestive problems and restlessness.
- Deep abdominal breathing can help immediately, while exercise, sleep, relaxation techniques and a fresh perspective on your thought patterns can help in the long term.
- Magnesium and vitamins B6 and B12 contribute to normal psychological function. If symptoms persist, seek medical advice.
What is stress? Definition, eustress and distress
Stress isn't inherently bad. It's an ancient response to stimuli perceived as particularly demanding, and it's essential for survival. In the Stone Age, stress helped people react in an instant to an attacking sabre-toothed tiger: fight or flee. Today, the triggers are different. An overflowing inbox, conflicts within a team or being constantly reachable by smartphone trigger the same biological processes as the sabre-toothed tiger did back then. The difference is that we neither fight nor flee, and the tension doesn't subside.
The Hungarian-Canadian physician Hans Selye is considered the founder of modern stress research. He described stress as the body's non-specific response to any demand placed on it. Since his work in the 1930s, our understanding has advanced considerably. We now know that stress is much more than a hormonal phenomenon: it affects body and mind alike.
When body, emotions and mind respond together
Stress is always a whole-body response. As soon as your brain perceives a situation as a threat, your body releases stress hormones, your pulse rises, your breathing becomes shallower and your muscles tense. At the same time, your thinking changes: you become more focused, but your perspective also narrows. Complex decisions become harder and emotions take over. People under constant pressure feel it not only in tense shoulders, but also in irritability, sleep problems or a sense of restlessness.
Eustress and distress: not all demands are the same
Stress research distinguishes between two forms. Eustress is positive, stimulating stress: the excitement before a presentation, the anticipation before a competition or the enthusiasm for an important project. It motivates you and sharpens your focus. Distress, on the other hand, is the difficult form that feels threatening or overwhelming.
Whether a situation leads to eustress or distress depends less on the trigger itself than on how you view it. A packed schedule can be fulfilling or overwhelming, depending on how you interpret it. This is precisely where many effective stress management strategies come in.
How stress develops: stress hormones and the stress response
Stress arises from a complex interaction between the nervous, hormonal and immune systems. As soon as your brain perceives a situation as threatening, it triggers a cascade that puts your entire body on high alert.
Adrenaline, noradrenaline and cortisol: the three main stress hormones
The first response is controlled by the sympathetic nervous system. Adrenaline and noradrenaline are released within fractions of a second. Your heart beats faster, blood pressure rises, breathing quickens and blood flow to the muscles increases. A second wave follows shortly afterwards: the adrenal cortex produces cortisol, the long-term stress hormone that mobilises energy reserves and keeps the body ready to respond.
This is useful during a brief, acute challenge. Your body draws on its reserves, deals with the situation and then returns to a state of calm. It's different when the body remains on alert because the trigger doesn't go away or new ones keep appearing. Cortisol levels then remain elevated over time.
💡 Good to know: Acute stress energises you; chronic stress exhausts you. The difference lies in the duration and the periods of rest, not in the intensity of the trigger.
Common stressors in modern life
A stressor is anything that can trigger a stress response. Experts distinguish between physical stressors (noise, cold, infection, lack of sleep) and psychosocial stressors (time pressure, conflict, financial worries, excessive demands at work). Even positive events such as moving house, a wedding or the birth of a child can cause stress because they force the body to adapt.
Microstressors are particularly insidious: small, seemingly harmless annoyances that build up throughout the day. A lost email, an irritated colleague, a traffic jam on the way home. Each is insignificant on its own, but together they can be a real burden when there's no time to recover.
Why everyone responds differently
The same trigger can affect different people in very different ways. This depends on your personality, past experiences, social environment, general health and genetic factors. People with high resilience cope better with challenges. The good news: resilience can be developed.
Chronic stress: when strain becomes constant
Short-term, acute stress is healthy. It sharpens the senses and leaves no lasting effects. It becomes a problem when acute stress turns into persistent, chronic stress. The system then tips out of balance: what was meant to protect you becomes a burden in itself.
From acute to chronic: the unnoticed transition
The transition is gradual and often imperceptible. When you're under strain for weeks or months, you get used to the feeling. The stress response becomes the norm and periods of rest disappear. Sleep suffers, digestion becomes erratic and concentration declines. Many people only realise they've been living with chronic stress long after it has taken hold.
When stress takes its toll
Prolonged stress affects both body and mind. Many people first notice it in their sleep, digestion, concentration or persistent muscle tension. Mood suffers too, and restlessness can quickly turn into irritability. Experts link chronic stress to various health complaints, and the World Health Organization identifies burnout as a consequence of chronic workplace stress. This is no reason to panic, but it is a good reason to take warning signs seriously.
ImportantIf symptoms persist for several weeks, you feel constantly exhausted, have a low mood or feelings of anxiety, or experience physical symptoms that interfere with your life, seek medical or psychotherapeutic help. Food supplements are no substitute for medical or psychotherapeutic treatment. In an acute crisis, Telefonseelsorge offers free support around the clock on 0800 111 0 111 or 0800 111 0 222.
Stress symptoms: warning signs and immediate steps
Managing stress starts with a simple realisation: stress isn't a sign of weakness, but a normal response to high demands. Accepting this can help you take more targeted action.
Recognise and take warning signs seriously
Your body sends early signals when something is out of balance. Common warning signs include:
- persistent tiredness despite getting enough sleep
- frequent headaches or muscle tension
- digestive problems
- restlessness and irritability
- feeling constantly on edge
💡 Good to know: A simple stress diary can help you make sense of things. For two weeks, briefly note how you feel and what has caused you stress each morning and evening. A clear pattern often emerges from this alone.
Immediate steps for everyday life
When stress feels overwhelming, short, targeted techniques can help. Deep abdominal breathing, such as the 4-7-8 technique, is a proven approach. A short walk in the fresh air, a glass of cold water or deliberately stretching your shoulders can also work surprisingly quickly.
💡 Good to know: Here's how to do 4-7-8 breathing: inhale through your nose for four seconds, hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds. Repeat four times.
Reducing stress: strategies that have a lasting effect
Effective strategies fall into three areas: physical techniques, mental approaches and supportive lifestyle habits. You'll get the best results by putting something from all three areas into practice. Managing stress isn't a one-off task, but a practice you build over weeks and months.
Progressive muscle relaxation and breathing techniques
Jacobson's progressive muscle relaxation is one of the best-studied relaxation methods. You consciously tense different muscle groups one after another, hold the tension for a few seconds and then release it. Deep physical relaxation sets in after just a few minutes. The technique is easy to learn and can be practised anywhere. Mindful breathing techniques such as 4-7-8 breathing or box breathing can complement it.
The trio of exercise, sleep and nutrition
No stress management approach works in the long term without a sound physical foundation. Regular moderate exercise can help you feel more balanced: just 30 minutes of brisk walking in the fresh air can make a difference. Sufficient, restful sleep is equally important because your body recovers while you sleep.
When it comes to nutrients, magnesium and several B vitamins contribute to the normal functioning of the nervous system, which is particularly relevant during demanding periods. A balanced diet with whole grains, legumes, leafy greens and healthy fats naturally provides these micronutrients.
Mental tools: questioning your thought patterns
Much of what we find stressful has less to do with the external situation than with how we interpret it. Certain thought patterns, such as perfectionism, the desire to control everything or worrying that you aren't good enough for others, make every challenge unnecessarily harder. Cognitive behavioural therapy techniques can help you recognise such patterns and change them step by step. Time management, clear priorities and consciously maintaining social connections also play a part.
Stress at work
For many people, work is the main source of ongoing strain. Deadlines, being constantly reachable, conflict and the feeling of never really being finished. At the same time, work is an area where many people can make targeted changes if they know the right tools.
Practical approaches start with small routines. Schedule intentional breaks in your calendar, ideally with a little movement or fresh air. Turn off notifications outside working hours. Learn to distinguish what's important from what's urgent. Managers have an additional responsibility: a team that can talk openly about its workload is more resilient than one where stress is a taboo subject.
Nutrients for stressful times: magnesium, B vitamins and plants
During demanding periods, it's worth looking at certain micronutrients. Magnesium and several B vitamins play a role in the nervous system and psychological function, while plants with a long history of use have been part of various herbal traditions for centuries.
- Magnesium contributes to the normal functioning of the nervous system, normal psychological function and the reduction of tiredness and fatigue
- Vitamin B6 contributes to normal psychological function and the reduction of tiredness and fatigue
- Vitamin B12 contributes to the normal functioning of the nervous system, normal psychological function and the reduction of tiredness
- Folic acid contributes to normal psychological function and the reduction of tiredness and fatigue
- Vitamin C contributes to the reduction of tiredness and fatigue and to the protection of cells from oxidative stress
Magnesium Citrate by Vitalplant
Our Magnesium Citrate provides 1.600 mg magnesium citrate with 246 mg magnesium per daily serving (2 capsules): a straightforward foundation for your routine. The vegan capsules are made at our facility without unnecessary additives.
For more variety, our Magnesium 3-in-1 Complex contains three forms of magnesium (citrate, bisglycinate, malate). For comprehensive B-vitamin support, our Vitamin B Complex Forte provides all eight B vitamins in high doses.
Traditional plants from Ayurveda and European herbalism
Certain plants have been used in traditional herbal practices for thousands of years. Ashwagandha (Withania somnifera) is perhaps the best-known example from the Ayurvedic tradition, where it has been used for over 3.000 years. We present the root as a botanical with a long history of traditional use.
Organic Ashwagandha KSM-66® by Vitalplant
Ashwagandha (Withania somnifera) as a high-quality KSM-66® root extract from certified organic cultivation, a classic of the Ayurvedic herbal tradition. The extract is standardised for its withanolide content, and the capsules are vegan and laboratory-tested.
→ Discover Organic Ashwagandha KSM-66®
The European herbal tradition also has centuries of experience with plants such as passionflower, lemon balm and hops. In our Inner Calm Complex, we've combined ashwagandha with passionflower and added magnesium and vitamin B12.
Stress and sleep: closely connected
Stress and sleep are closely connected. Ongoing strain often makes it harder to fall asleep, and poor sleep makes stress feel worse during the day. It's a cycle that can be broken, however. Our Night Calm Complex with melatonin and traditional plants such as passionflower, lemon balm and hops can be part of your evening routine. Melatonin contributes to reducing the time it takes to fall asleep. The beneficial effect is obtained by taking 1 mg of melatonin shortly before bedtime.
Preventing stress in everyday life
The best stress management is the kind you don't need in the first place. Prevention starts with consciously shaping your daily routine: regular bedtimes and wake-up times, regular meals, exercise in the fresh air, intentional breaks and a strong social network. Nurturing these foundations makes you much more resilient to stress.
→ Explore the nerves, sleep and mental wellbeing collection
Conclusion: understanding stress is the first step
Stress is part of life, but it doesn't have to control you. Understanding how stress develops, which triggers shape your daily life and which strategies really help is already a big step forward. Build a routine that suits you, one step at a time: a balanced diet, regular exercise, proper breaks and relaxation techniques that work for you.
If you'd like to supplement your nutritional intake during demanding periods, our range offers suitable options: the Inner Calm Complex as a combination, Magnesium Citrate as a straightforward foundation, Ashwagandha KSM-66 as a traditional root extract and Night Calm Complex for the evening. All are laboratory-tested, made in Germany and free from unnecessary additives.
And if you find you can't cope on your own or that physical or emotional symptoms are becoming overwhelming, seek professional help. It's not a sign of weakness, but of taking responsibility for yourself.
My advice from years in the pharmacy: don't try to make stress disappear; learn to manage it well.
Related topics
- Good sleep: the complete guide to sleep stages and sleep needs
- Ashwagandha: effects, use, dosage and side effects
- A closer look at passionflower
- Mindfulness: a path to being more present in everyday life
Food supplement informationFood supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily intake. Keep out of reach of young children. If you experience persistent symptoms, low mood or feelings of anxiety, please seek professional help from a doctor or psychotherapist. In an acute crisis: Telefonseelsorge 0800 111 0 111. Pregnant or breastfeeding women, people with liver conditions and those taking medication should seek medical advice before taking ashwagandha or herbal products. Information provided in accordance with Regulation (EC) No 1924/2006 and EU Regulation No 432/2012.
